We thought we’d continue our tribute to beans for National Celiac Awareness Month with this delicious, aromatic Chana Masala recipe from Indian Vegan: 300+ Recipes. Chana Masala is a dish most popularly known as an Indian dish, but it is also widely served in Pakistan. The main ingredient in Chana Masala is the chick pea, or garbanzo bean. Garbanzo beans are considered a legume and, as their alternative name implies, they are a member of the pea family. In America, we are most familiar with the pale yellow variety of garbanzo beans, but in India they come in red, black and brown.
Well-known as the main ingredient in hummus, the garbanzo bean is packed full of protein, calcium and iron. They have recently gotten a bad rap because they are higher in carbs than other beans and everyone under the sun seems to be on a low-carb diet. The important thing to know is that the carbohydrates in garbanzo beans are complex carbohydrates, not simple carbohydrates. What is the difference? Well simple carbohydrates break down very quickly, and rapidly enter the bloodstream, which causes blood sugar to rise really fast, and then fall really fast. Examples of simple carbohydrates include simple sugars like fructose and sucrose. Complex carbohydrates, such as the type contained within the garbanzo bean, contain far more carbohydrate molecules and take longer to break down, which means they keep you fuller longer, and stabilize the blood sugar levels. So enjoy this amazing recipe that produces a beautiful aroma bouquet of garlic, onion, coriander, turmeric, cumin and ginger.
- 1 tablespoon olive oil
- 2 medium onions (peeled and minced)
- 1 clove garlic (peeled and minced)
- 1 tablespoon ground coriander
- 2 teaspoons ground cumin
- 1/2 teaspoon ground cayenne pepper
- 1 teaspoon ground turmeric
- 6 tablespoons chopped tomatoes
- 1 cup water
- 4 cups cooked chickpeas or 2 (15 ounce) cans chickpeas, rinsed and drained
- 2 teaspoons ground roasted cumin seeds
- 2 teaspoons paprika
- 1 teaspoon garam masala
- 1/2 teaspoon salt
- 1/2 lemon (juiced)
- 1 fresh, hot green chili pepper (minced)
- 2 teaspoons grated fresh ginger
Heat oil in a large skillet. Add onions and garlic and sauté over a medium heat until browned (3-5 minutes). Turn heat to medium-low.
Add the coriander, cumin (not the roasted cumin), cayenne and turmeric. Stir for a few seconds. Add the tomatoes. Cook the tomatoes until browned lightly. Add chickpeas and a cup of water and stir.
Add the roasted cumin, amchoor, paprika, garam masala, salt and lemon juice. Cook covered for 10 minutes. Remove the cover add the minced chili and ginger. Stir and cook uncovered for 30 seconds.
We had this amazing dish with some basmati rice, and it was divine!